Calories in spring onions: 35 kcal per 100 g

What’s in an 80 g portion

More than half of a portion is water, which is why the calories stay low. What is left is mostly carbohydrate.

0.72 gProtein

6.8 gCarbohydrate

1.4 gFibre

69.4 gWater

1.7 gMinerals and the rest

0.72 gProtein
6.8 gCarbohydrate
1.4 gFibre
69.4 gWater
1.7 gMinerals and the rest

Below average for vegetables

Spring onions are 35 kcal per 100 g. The 240 vegetables in this database average 59.9.

Spring onions35

Vegetables average59.9

Protein and fibre in a portion

0.72 g of protein and 1.4 g of fibre, neither at a claim threshold.

Protein, per portion0.72 g

Fibre, per portion1.4 g

Vitamins and minerals in spring onions

One of the 16 reach the “high in” level: vitamin C.

25 %

Vitamin C

20 mg in an 80 g portion

65th of 216 vegetables

Vitamin C contributes to the normal function of the immune system, to the reduction of tiredness and fatigue, and to normal collagen formation.

Calcium112 mg14 %

Vitamin B60.16 mg11 %

Thiamin (vitamin B1)0.1 mg9.5 %

Potassium184 mg9.2 %

Iron0.96 mg6.9 %

Only a trace

Riboflavin

None recorded

Vitamin A
Vitamin D
Vitamin B12

Show all 16 with amounts

Vitamin C20 mg, 25 %

Calcium112 mg, 14 %

Vitamin B60.16 mg, 11 %

Thiamin (vitamin B1)0.1 mg, 9.5 %

Potassium184 mg, 9.2 %

Iron0.96 mg, 6.9 %

Folate0.0136 mg, 6.8 %

Niacin (vitamin B3)0.72 mg, 4.5 %

Chloride28.8 mg, 3.6 %

Phosphorus19.2 mg, 2.7 %

Magnesium8.8 mg, 2.3 %

Pantothenic acid (vitamin B5)0.09 mg, 1.5 %

Biotin0.00072 mg, 1.4 %

Vitamin Anone recorded

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What spring onions don’t give you. And where to find it.

No recorded vitamin D, vitamin A or riboflavin.

Vitamin D

0mgin spring onions

Find it inBloater, grilled500 % per 100 g

Vitamin A

0mgin spring onions

Find it inLiver, calf, fried3152 % per 100 g

Riboflavin (vitamin B2)

Tracein spring onions

Find it inLiver, lamb, fried404 % per 100 g

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Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Spring onions against other vegetables

Spring onions come second for vitamin C here, just behind tomato puree.

43mg

25mg

14mg

12mg

7mg

Tomato puree+18 mg

Spring onions, bulbs only, rawthis page

Matoki, raw−11 mg

Celeriac, raw−11 mg

Endive, raw−13 mg

Taro, baked−18 mg

All values per 100 g, from the same dataset. Differences are against spring onions.

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Questions about spring onions

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of spring onions?

A typical portion (80 g, one of your five a day) gives 28 kcal. Per 100 g the figure is 35 kcal.

Is spring onions high in vitamin C?

Yes. Spring onions, bulbs only, raw have 25 mg vitamin C per 100 g, 31 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals do spring onions have most of?

By share of the daily reference intake: vitamin C (25 mg, 31 %), calcium (140 mg, 18 %) and vitamin B6 (0.2 mg, 14 %) per 100 g.

Are spring onions high in salt?

No. Salt is 0.03 g per 100 g, which is very low under UK rules.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-351, Spring onions, bulbs only, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: IFR, The nutritional composition of retail vegetables in the UK, 1984-1987. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Edible proportion: 31 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.